Category Archives: Health and Fitness

Been a Week or So…

Hi there!

I know it has been awhile since I last wrote. I have been keeping up with the healthy eating for the most part, which is great! But, I am finding it tedious to sit down and have to write every single night..so since this is a work in progress, I’m going to do the following…

1. I’m going to write a few times a week..sometimes maybe more, sometimes less. But at the end of the day, I will update my end of month weight and progress photos. That is a guarantee!

2. I am going back to calorie counting. This macronutrient stuff is not giving me the results that I want so far. So, I will allow myself 1,200 calories per day + whatever I burn working out. 🙂

I’m still keeping my food journal. It’s easier to write everything down in there and be mindful of it. Since I’m not posting daily, I will just kind of run a tally of the days I do post or weekly totals, etc.

That’s all for now! Hopefully this switch-a-roo will keep me motivated!

Day 10, 11, and 12 – Been a Few Days!

Hi there! Been a few days since I wrote so I’ll give you a quick update on everything!

Day 10 – Saturday, January 11, 2014
The day started off on track! I woke up and had a protein shake and english muffin before hitting the gym. I ran to the gym, did 15 minutes of cardio, back/biceps and then ran back home.

Afterwards, Cellie and I went to brunch and did a little shopping. It was nice to get out of the house and enjoy the “warmer” weather. We decided that we would go out that evening and went to Old Crow Smokehouse. Let’s just say my night ended at 5:00 a.m. I definitely indulged and probably ruined all my progress for the week, but it happens. We had a blast so it was worth it in my book!

Day 11 – Sunday, January 12, 2014
Because of Saturday night’s indulgences, I was pretty much a waste on Sunday. I slept most of the day and didn’t eat as healthy as I should have, but I did manage to make it out for a 45 minute run. I hit and surpassed my exercise targets for the week so I was a happy camper! Back to the grind Monday!

Day 12 – Monday, January 13, 2014
Though tired this morning, I stayed in check most of the day. A coworker just came back from Switzerland though and tempted me with some Swiss chocolates. I caved and gave in, but how could I not? I must say – best tasting chocolate EVER. I will be planning my trip to Switzerland soon!

On a side note, we started our weight loss competition at work. We’re divided up into teams so now my team will be holding me accountable and I can’t let them down. I’m pumped for this! I’m also going to be participating in a Body Transformation Challenge. The winner gets $50,000. How cool would that be??!!??

Day 9 – Time for the Weekend!

So happy the weekend is here! With this weather, this may have been the slowest week…ever! It started raining today and boy oh boy did it rain! It’s good because it’s melting the snow, but it made for a sucky commute home. I stopped by the gym in the suburbs to bust out a workout. I wasn’t feeling it. I have a slight cold (sinus pressure, runny nose, cough) so I’ve been feeling extremely tired these past few days. But, I still managed to do some cardio and chest/tricep workouts. I also bought a new protein powder today – GNC Whey – Strawberry flavored. Umm AMAZING! It’s actually made by Optimum Nutrition and they just ship it to NC, slap a GNC label on it and there you have it. So so so good. I highly recommend it if you’re looking for a new protein powder. The vanilla one is really yummy too! Anyways, I need some rest to kick this cold. Short and sweet tonight.

Calories – 1567.5, Goal – 1600 (under)
Fat – 55.4, Goal – 60.8 (under)
Carbs – 145.3, Goal – 111.2 (over)
Net Carbs – 100.5, Goal – 111.2 (under)
Fiber – 33.8, Goal – 30-38 (on target)
Protein – 134.3, Goal – 152 (under)

Day 8 – Week 2 Begins!

Week one has come to an end and today  marks the start of week two. How do I feel? I actually feel great! Stepped on the scale this morning and I was 148.6. That’s 3.2 pounds lighter than what I was a week ago! Part of that was bloating from my monthly visitor ;)…but overall, I think it’s just my body getting back into routine!!! The first few pounds will come off easily as long as I’m consistent and stay away from sweets, alcohol, etc. My goal is to be 146-147 next Thursday! Holla!

We had a work team lunch at Wildfire today. Mmmm so good. I did indulge a bit and had their fresh, homemade cornbread (to die for) and a piece of their pumpernickel bread. Between 10 of us, we split a large salad so it basically came out to a tiny plate, and then I had salmon and roasted veggies for my entree. Afterwards they gave us a chocolate chip cookie and I did indulge there as well. But, it was my first time in a week, and I’m still down so I’m not worried! It put me over my counts for the day, but not by much…I was quite surprised. I ended up working late and went to the gym after. Wasn’t feeling motivation but I had to get it in. More tomorrow!

Calories – 1974, Goal – 1600 (over)
Fat – 84.5, Goal – 60.8 (over)
Carbs – 173.9, Goal – 111.2  (over)
Net Carbs – 138.1, Goal – 111.2 (over)
Fiber – 26.8, Goal – 30-38 (under)
Protein – 142.9, Goal – 152 (under)

Day 7 – The End of Week One

BOOM! Week one is donezo to the unzo! It actually went by pretty fast, all things considered. I know I said that I would wait until Friday morning to weigh-in, but I’m actually going to weigh-in tomorrow. It will help me keep everything straight in my mind and on here. 🙂

Today was my first day back at the office, and I walked out to my car looking like this:

car

 

Uhhh jeeze, thanks Chicago! Needless to say, it took me quite some time to clear that puppy, and I didn’t get into work until 9:30 a.m. I didn’t end up leaving the office until 7:30 p.m. so I skipped the gym and called it a night. I have a little cold anyhow (sore throat turning scratchy, tired, runny nose) so it’s probably better I get sleep and rest so I can bust out 4 hardcore workouts for the rest of this week. 🙂 One thing I want to mention before I tally out here and hit the sac…

A guy I work with is extremely into body building/weight lifting/etc. Today we were talking, and I was expressing my frustration of my carb counts that I get for the day. He said that it’s typically 1 carb for every pound you weigh. That is you daily allowance and if you want to lose, cut back a little (and vice versa to gain). So I said that I get 111 a day, but I get flustered because take a cup of broccoli. It has 4 carbs in it. If I eat 2 cups for dinner, that’s only 50 cals but 8 carbs, which is almost 10% of my daily allowance. When I eat a brown rice or whole grain bread, it takes up a good chunk of my daily allowance. He explained that I should be looking at my net carbs, NOT the total carbs. Net carbs is the carb count minus fiber and any sugar alcohols that might be in the food (i.e. a protein bar may have 17 carbs, but have 6 grams of fiber and 9 sugar alcohols, bringing the “true” carb (net carb) to 2 grams). Does anyone agree/disagree with this and if so, why? I get it, I’m just not sure how I should be calculating these puppys. It makes sense though because if there are carbs in veggies, but veggies are loaded with fiber, it reduces the total carb count….which is why veggies are allowed on the Atkins diet, etc. Just curious to know what others thoughts are, but I’m going to start looking at that so I don’t deprive myself of vegetables just so I don’t go over my carb count for the day. Sheesh!

Anyways, with that said my friends, I am off to bed!

Calories – 1406.5, Goal – 1600 (under)
Fat – 43, Goal – 60.8 (under)
Total Carbs – 128.7, Goal – 111.2 (over)
Net Carbs – 88.9, Goal – 111.2 (under)
Fiber – 31, Goal – 30-38 (on target)
Protein – 145.6, Goal – 152 (under)

Day 1 – A New Journey Begins

Today is the day when everything starts over again. I feel like I’m right back in the same spot as I was last year at this time. Well, technically I am. 🙂 I was feeling a bit bummed when I saw how I have put on 10-12 pounds since my lightest (which was 140-142) back in April 2013. However, I know that I did with the summer drinking, eating, travels, etc. I didn’t work out as much and definitely was not watching my diet. Lessons learned though, and I’m still 7 pounds lighter and a few inches smaller than when I started at this time last year. I still have muscle and am in decent running shape so it’s not like I’m starting from square one, thankfully! With that said, here are my current measurements and pictures as of today, January 2, 2014:

Weight – 151.8 lbs
Bust – 35.5 in
Waist – 32 in
Hips – 40 in
Thigh – 23 in
Arm – 12 in

IMG_5025
Front View

IMG_5026
Back View

IMG_5028
Side View

Just as with last year, I will report out my measurements on the first of each month. Weight will be weekly, but I’ll wait to record my new weight until Friday, January 10 so I’m on an every Friday weigh-in schedule.

Instead of logging all of my food on here (takes so long to type out), I’m keeping a food journal and writing everything out in there (see picture below). I’ll only be recording my caloric/fat/carb/fiber/protein intake and compare it to my goals under macro-nutrient eating. If anyone is interested in knowing specifically what I’m eating, I’ll share that information with you. 🙂

Notebook

With that said, I have 12 weeks to lose 12 pounds. I WILL do that, mark my words. If I can get lighter than that, even better! Ultimately, I want to be 130 pounds by summer. I’m not getting any younger and I’m transforming many areas of my life so mark my words, this is the year. 🙂

Last but not least, my totals for the day were as follows:

Calories – 1057, Goal – 1600 (under)
Fat – 41, Goal – 60.8 (under)
Carbs – 75, Goal – 111.2 (under)
Fiber – 21.5, Goal – 30-38 (under)
Protein – 103.1, Goal – 152 (under)

I only had 4 meals so that is why I’m so under in all areas. This macro-nutrient eating is going to take some getting used to, but it will come with time. Actually, it’s not much different than what I was doing last time, I’m just more conscious of the quality of the foods (high protein/fat/carbs) as opposed to just eating whatever I wanted based on calories alone.

Until tomorrow! 🙂

Day 1 – Back on the Horse

I weighed myself this morning. 151.2. Ouch. Definitely put on some weight, but that’s okay. I’ll get back down. I knew it was coming after not working out for a month and eating like complete crap for the past three months. Now that things are slowing down and fall is right around the corner (can’t believe I just said that…feels like summer hasn’t even started), I should be able to drop this easily. With that said, I am going to get right into my day:

Food intake for the day:
200 calories – 1 cup oatmeal w/ a little butter and truvia
80 calories – 1 medium fuji apple
65 calories – 2% milk in coffee
140 calories – 7 slices of turkey lunch meat
50 calories – 2 cups of steamed cauliflower
290 calories – 1/2 cup trail mix
290 calories – 1/2 cup trail mix (didn’t have anything else to snack on at work)
235 calories – Jimmy Johns Vegetarian Unwich
50 calories – Babybell Light Cheese
30 calories – 1 cup of unsweetened almond milk
25 calories – 4 olives

Total calories consumed – 1,455 calories

Work-out for the day: 
30 minutes on stair climber
Chest incline press – 3 sets of 15 at 20 lbs
Chest cable cross press – 3 sets of 15 at 20 lbs
Tricep rope pull – 3 sets of 15 at 35 lbs
Tricep assisted dips – 3 sets of 15 at 150 lbs (pretty much body weight)
I also ran .5 mile to the grocery store after working out

Total calories burned – 419 calories, 39% from fat

Total calorie allowance to lose weight = 1,619 calories (1,200 daily allowance + 419 burned)

Calorie deficit = 164 calories